Friday, December 30, 2016

New Year's Resolution... AGAIN !

In prelude to the New Year, everyone is at least thinking in the back of their minds about starting a "resolution" to lose weight. I know its the most cliche thing heard, but every year it happens over and over again. So many people set this unrealistic expectation of losing 35+ pounds in a months time frame, lets just say this is not only unhealthy but also not sustainable. Also, jumping on the "healthy fad diet" bandwagon leads to a lot of yo-yo dieting rebound.
Sound familiar? Ever wonder why you lose weight for a short amount of time only to gain it back plus 5 pounds when you start to live normal? Well the hard truth is that your sabotaging yourself. If you are planning a diet for 2017 to follow ask yourself this simple question: Will I maintain this same program for 6 + months? If the answer is NO find a better program that will guarantee your success long term.
Many people want a quick fix. Nutrition if done correctly, doens't have quick fix. It takes time for your body to adjust and then respond to your nutritional changes IF you want the results to last. Anyone can crash diet, cut calories, add in cardio and lose weight. But what you will have left over is a hangry human who then loses control and BAM weight loss is gone !
So what is my suggestion to you? I like to start beginners to macro counting. It teaches portion control plus you learn what a protein, carbohydrate and fat source is. Living life blind to these macro-nutrients can really impact your life for the better. Many people think they are eating healthy when in fact they don't understand what they are ingesting and what their body needs to function properly.
Why are macros important? If you can get the right balance of protein, carbs and fats and you’ll not only lose weight, you’ll be more effective at burning fat and building lean muscle. One big thing people don't know is that all calories are not created equal. For example 10 calories of fat will be used entirely differently than say 10 calories from carbohydrates. Plus the food choices and quality are vastly different.
Where do I start ?
To figure out your macro ratio, you need to work out your basal metabolic rate or your BMR. This is the rate at which your body uses energy to stay alive. Then take into consideration your activity level and here is where you error on the low side because in reality we "think" we work harder than we do. The calculation will then give you a daily calorie target, which you can split into the three macronutrients (protein, carbs, fat).
Here's the fun part. How and what you split these macros up on are entirely up to you! If you want a tighter looking physique, eating whole foods that are not processed will lead you to the best results. The great thing about macro counting is if you’re strategic about your calories, you can factor in a bit of chocolate or a slice of pizza every day if you want to and not go over your allowance.
Luck for us, there are many tools that are simple to track our macros on. I use Myfitnesspal and it's simple to calculate and keep track of. In the beginning you might feel overwhelmed but I promise you that it wil get easier and you will be able to learn more about your food choices to meet your goals.
Need help with macros? Contact me and I will be your macro coach and help you along the way !

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